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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

20/14 Calorie Ski

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Strict Press

Weightlifting

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (1+1+1+1 x 3 Sets (appr. 70%))

1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull (pause at the top of the extension for 2 seconds) + 1 Panda Pull + 1 Snatch x 3 sets

Record each set as 1 of your scores for load

Break is needed to maintain form.

Example Sets

Set 1:

1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull + 1 Panda Pull + 1 Snatch @140

-rest 60-90 seconds-

Set 2:

1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull + 1 Panda Pull + 1 Snatch @145

-rest 60-90 seconds-

Set 3:

1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull + 1 Panda Pull + 1 Snatch @150

Based off of a 200# Snatch

Metcon

Ensley Marie (Time)

7 Rounds For Time:

2 Clean & Jerks (165/125)

7 C2B Pullups

20 Double-Unders

1 Snatch (165/125)

7 Toes-To-Bar

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